Ka ba zuciyarka motsa jiki

Kasancewa cikin motsa jiki yana daga cikin mafi kyawun abubuwan da zaka iya yiwa zuciyar ka. Motsa jiki na yau da kullun yana taimakawa rage haɗarin ku don cututtukan zuciya kuma yana ƙara shekaru zuwa rayuwar ku.

Ba kwa buƙatar ciyar da sa'o'i a cikin dakin motsa jiki kowace rana don ganin fa'idodi. Motsa jikinka mintuna 30 kawai a rana ya isa ya inganta lafiyar zuciyar ku.

Idan kana da ciwon sukari ko cututtukan zuciya, yi magana da mai ba ka kiwon lafiya kafin fara shirin motsa jiki.

Motsa jiki yana taimakawa zuciyar ku ta hanyoyi da dama.

• Yana ƙone calories. Wannan na iya taimaka maka rasa ƙarin fam (kilogram) ko kuma kasancewa cikin ƙoshin lafiya. Kasancewa da kiba babbar matsala ce ga cututtukan zuciya.
• Yana rage hawan jini. Yin wasu nau'ikan motsa jiki na motsa jiki na tsaka-tsaki, na mintina 30 zuwa 60 a mafi yawan ranakun mako, na iya taimakawa rage saukar jini. Hawan jini shine babban babban haɗarin kamuwa da cututtukan zuciya.
• Yana rage damuwa. Motsa jiki na yau da kullun shine tabbataccen damuwa. Masana basu da tabbas idan damuwa tana taka rawa kai tsaye cikin cututtukan zuciya. Amma yana iya taimakawa ga wasu abubuwan haɗarin.
• Yana rage cholesterol. Motsa jiki zai iya rage LDL ɗinsa (“mummunan” ƙwayar cholesterol). Babban matakin LDL shine babban haɗarin haɗarin cututtukan zuciya.

Idan kayi yadda ya kamata, kowane irin motsa jiki na iya zama mai kyau ga jikin ka. Amma aikin motsa jiki shine mafi kyawun nau'in zuciyar ku. Aikin motsa jiki kowane aiki ne wanda ke amfani da manyan tsokoki a cikin jikinku kuma yana sa zuciyar ku ta buga da sauri.

Don amfanuwa da zuciyarka, masana sun ba da shawarar a kalla aƙalla mintuna 30 na motsa jiki mai motsa jiki a cikin mafi yawan kwanaki. Wannan kusan awa 2.5 a mako. Hakanan zaka iya raba wannan zuwa cikin sessionsan mintuna 10- ko 15 a kowace rana. Ayyukan motsa jiki na matsakaici sun haɗa da:

• Rawa
• Yin yawo a ƙasa
• Keke a kasa da 10 mph
• Matsakaicin tafiya (kimanin 3.5 mph)
• Golf (ba ta amfani da amalanke)
• Gudun kan ruwa
• Tennis (biyu)
• Softball
• Iyo
• Lambuna
• Aikin yadi mai haske

Don ƙarin fa'idodin zuciya, la'akari da ƙara wasu ayyuka masu ƙarfi a cikin makonku. Idan duk motsa jiki yana da ƙarfi, yi niyyar samun aƙalla minti 75 kowane mako. Ayyukan motsa jiki masu ƙarfi sun haɗa da:

• Tafiya cikin sauri (kimanin 4.5 mph)
• Bicycle a fiye da 10 mph
• Yin yawo
• Gudun kan ƙasa
• Hawan bene
• Ccerwallon ƙafa
• Gudun gudu
• Igiyar tsalle
• Tennis (maras aure)
• Kwando
• Aikin yadi mai nauyi

Kuna iya gaya idan aikinku yana da matsakaici ko ƙarfin aiki ta hanyar mai da hankali ga yadda jikinku yake ji yayin motsa jiki.

Orgimar Borg na Sididdigar erwarewar Gano yana ɗaukar aiki daga 6 zuwa 20. A lokacin motsa jiki, zaɓi lambar da ta fi kyau bayanin kwatankwacin aikinku.

• 6 = Babu kwazo
• 7 = Haske sosai
• 8
• 9 = Mai sauki sosai, kamar jinkirin tafiya ko saukake aikace-aikace
• 10
• 11 = Haske
• 12
• 13 = Da ɗan wahala, yana buƙatar ƙoƙari amma ba ya sa ku daga numfashi
• 14
• 15 = Mai wuya
• 16
• 17 = Mai matukar wahala, lallai ne ka tursasa kanka
• 18
• 19 = Mafi tsananin wahala, mafi girman matakin motsa jiki da zaka iya ci gaba
• 20 = Yawan aiki

Matsakaicin matakin motsa jiki yawanci daga 12 zuwa 14. Motsa jiki mai ƙarfi yawanci 15 ne ko sama da haka. Kuna iya daidaita matakin aikinku ta hanyar rage gudu ko saurin gudu.

Don ganin tasirin motsa jiki kai tsaye a zuciyar ka, bi hanyar bugun zuciyar ka, wanda yake kusan 50% zuwa 85% na iyakar bugun zuciyar ka, gwargwadon shekarun ka. Wannan zangon yana ba zuciyar ku mafi yawan fa'ida.

Don nemo bugun zuciyar ka:

• Yi ɗan hutu daga motsa jiki don ɗaukar bugun jini. Don auna bugun bugun ka a wuyan hannu, sanya dan yatsan hannunka da na tsakiya a ciki na wuyan hannu na hannu, a kasa gindin babban yatsan. Don auna bugun jini a wuyansa, sanya ɗan yatsanka da yatsunka na tsakiya zuwa gefen apple ɗin Adamu.
• Countidaya yawan bugun da kake ji na dakika 10.
• Raba wannan lambar ta 6 don baku bugun daga minti daya.

Nemo shekarunka da burin bugun zuciya:

• Shekaru 20 - 100 zuwa 170 suna bugawa a minti daya
• 30 shekaru - 95 zuwa 162 suna bugawa a minti daya
• 35 shekaru - 93 zuwa 157 suna bugawa a minti daya
• Shekaru 40 - 90 zuwa 153 suna bugawa a minti daya
• 45 shekaru - 88 zuwa 149 beats a minti daya
• 50 shekaru - 85 zuwa 145 beats a minti daya
• Shekaru 55 - 83 zuwa 140 ana bugawa a minti daya
• Shekaru 60 - 80 zuwa 136 suna bugawa a minti daya
• Shekaru 65 - 78 zuwa 132 suna bugawa a minti daya
• Shekaru 70 - 75 zuwa 128 suna bugawa a minti daya

Don neman kusan iyakar bugun zuciyarka, rage shekarun ka daga 220.

Don motsa jiki mai ƙarfi, bugun zuciyar ka yakamata ya zama 50% zuwa 70% na iyakar bugun zuciyar ka.

Don motsa jiki mai ƙarfi, bugun zuciyar ka yakamata ya zama 70% zuwa 85% na iyakar bugun zuciyar ka.

Lokacin da ka fara motsa jiki, nemi ƙananan lambar don shekarun ka. Yayin da kuke samun ƙoshin lafiya, a hankali kuna iya aiki zuwa ga lambar mafi girma.

Idan bugun zuciyar ka bai kai yadda kake so ba, watakila ba za ka iya motsa jiki sosai don amfanin zuciyar ka ba. Idan bugun zuciyarka ya fi yadda kake so, za ka iya motsa jiki sosai.

Wasu magungunan hawan jini na iya rage bugun zuciyar ku. Idan ka sha magani don hawan jini, ka tambayi likitanka wane fanni ne mai kyau a gare ka.

Idan ya ɗan jima tun lokacin da kake aiki, ya kamata ka bincika tare da mai ba ka sabis kafin fara kowane sabon aiki. Hakanan, don tabbatar kuna cikin koshin lafiya don motsa jiki, bincika mai ba ku idan kuna da:

• Hawan jini
• Ciwon suga
• Yanayin zuciya
• Wata matsalar lafiya

Motsa jiki - motsa jiki; Rigakafin CAD - motsa jiki; Rigakafin cututtukan zuciya - motsa jiki

Yanar gizo Associationungiyar Zuciya ta Amurka. Nufar yawan bugun zuciya. healthforgood.heart.org/move-more/articles/target-heart-rates. An sabunta Janairu 4, 2015. An shiga 8 ga Afrilu, 2020.

Arnett DK, Blumenthal RS, Albert MA, da sauransu. Sharuɗɗan 2019 ACC / AHA game da rigakafin farko na cututtukan zuciya: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Sharuɗɗan Ayyukan Clinical. Kewaya. 2019; 140 (11): e596-e646. PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

Borg GA. Basesididdigar ilimin halin ƙwaƙwalwar ƙwaƙwalwar aiki. Med Sci Wasannin Motsa jiki. 1982; 14 (5): 377-381. PMID: 7154893 pubmed.ncbi.nlm.nih.gov/7154893/.

Buchner DM, Kraus MU. Motsa jiki. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 13.

Thompson PD, Baggish AL. Motsa jiki da wasannin motsa jiki. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 53.

• Amfanin Motsa Jiki
• Motsa jiki da lafiyar jiki
• Yadda ake Kara Cholesterol
• Yadda Ake Hana Cutar Zuciya